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Training Log Archive: Shep

In the 7 days ending Mar 25, 2017:

activity	#	time	miles		km		+m
Cycling (Road)	1	2:38:00	37.03	(14.1/h)	59.6	(22.6/h)	1535
Foot Running	4	2:00:00	10.69		17.2		335
Cycling (Commuter)	2	1:10:00
Orienteering	2	30:35	3.67	(8:20)	5.91	(5:10)	110
Total	7	6:18:35	51.39		82.71		1980

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Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi

12 PM

Orienteering race (NOL Race 3 Qual) 16:10 [4] 2.8 km (5:46 / km) +70m 5:08 / km
ahr:163 max:175 shoes: Inov8 Xtalon 212 (4)

Sprint qualification on Red Hill. Great course, and I was pretty happy with my race. No real errors but struggled to run at a decent pace, still pretty tentative on my ankle. Missed the A Final unfortunately, but with only 5 from each heat getting through that was always gonna be tough for me at the moment.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

4 PM

Orienteering race (NOL Race 3) 14:25 [4] 3.11 km (4:38 / km) +40m 4:21 / km
ahr:164 max:172

Sprint final in Canberra Girls Grammar School. Another good course, made good use of a tiny area. But my kinda race but went ok, chasing Bertbennett who started a minute ahead of me - I thought I was gaining on him but he pulled it back in the second half and in the end we dead heated for the win in the B Final. A few little errors which I blame on being a bit rusty.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

Final Course 2 - Splits

Heats Course 1A - Splits

Wednesday Mar 22, 2017 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

5 PM

Cycling (Commuter) 1:00:00 [3]
shoes: Shimano XC51

Long way home.

Tuesday Mar 21, 2017 #

3 PM

Foot Running intervals 40:00 [3] 8.5 km (4:42 / km) +125m 4:23 / km
ahr:145 max:164 shoes: Under Armour Run Fast

At historic woodlands park, did warm up then a Monagetti intervals session and a warm down.

Training Load 10h

Monday Mar 20, 2017 #

5 PM

Foot Running 50:00 [3] 8.7 km (5:45 / km) +210m 5:08 / km
ahr:134 max:155 shoes: Under Armour Run Fast

Cruise from Camels Hump to the top of Mt Macedon and back. Nice run, thanks for the tip Jimbo. Took it pretty easy over the rough stuff, and the legs felt pretty tired after the climbing yesterday.

Training Load 8h

Sunday Mar 19, 2017 #

3 PM

Cycling (Road) hills 2:38:00 [3] 59.6 km (22.6 kph) +1535m
ahr:127 max:158 shoes: Shimano R170

Warm up then did 6 x Black Mountains. Did the first 2 solo and the last 4 with Warlders. Then went the long way around the lake home. Pretty humid - went through a lot of water.

Training Load 1d 17h

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